3.1.16

A.
Push jerk
3-3-3-3-3-3

B.
10 AMRAP
5-Power cleans 135/95
7-Push press
9-Pull ups

C.
10 minute Mobility focus
Ankles, hips, shoulders, thoracic spine

By |February 29, 2016|WOD|0 Comments

2.29.16

A.
Back squat 
5×7 @ 70% of 1RM

B.
5 RFT
12- Kettlebell swings 53/35
9- Goblet squats 
10m- Bear crawl forward/backward 
10- Box jump 24/20

-keep knees low to ground
-opposite leg/arm movement 

By |February 28, 2016|WOD|0 Comments

2.27.16

Workout 16.1
20-min. AMRAP:

25-ft. overhead lunge
8 burpees
25-ft. overhead lunge
8 chest-to-bar pull-ups

M 95 lb. W 65 lb.

This will be the only programmed workout for the day.
Please come and support your community as they demonstrate their level of fitness and skill.
We also need judges!

By |February 26, 2016|WOD|0 Comments

2.26.16

A.
Ring dips
5×5
Add weight if can complete unbroken sets

B.
“CINDY”
20 AMRAP
5- Pull-up
10- Push up
15- Squats

OR

C.
3x 3 AMRAP
5- Midhang power clean 135/95
5- HSPU
7- Front squats
7- Deadlift
9- Push jerk
9- T2B

Rest 1 minute between AMRAP’s

By |February 25, 2016|WOD|0 Comments

2.25.16

A. 
Deadlift 3RM
Take 15 minutes to find your heavy 3RM for the day

B.
Power snatch 
5×2 @ 60% of 1RM

C.
For time
800m- Run
30- Slam ball 30/20
20- Overhead walking lunges with slam ball
10- Pull-up kipping
800m- Run

By |February 24, 2016|WOD|0 Comments